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Diet Guide for New Mothers after Childbirth

While having a nutritious diet is important for everyone, it’s a must for new mothers as after delivery a balanced and nutritious diet is important for recovery. It is also essential to focus on a proper diet so that new-born gets all the essential and required nutrients from breastfeeding. So, look at the diet after delivery which a new mother should follow. Know what to eat and what not to.

1. Have a nutrient-rich diet

The nutritional requirement of a breastfeeding mother is similar towhat a pregnant woman needs. So, as a new mother,you are advised to continue with the same diet which you had when pregnant. In fact, as a breastfeeding woman,you need 200 – 220 more calories per day than what you needed when pregnant. A major part of the diet should have vitamins, proteins, complex carbohydrates, fibre and good fat.

2. Add fruits and vegetables to your diet

The vitamins, minerals and fibre present in fruits and veggieswill keep you healthy, well-nourished and energised. So, try to fill half your plate with fruits and vegetables at every meal.

3. Include protein-rich foodsand iron

Foods rich in protein such as lean meat, eggs, fish, milk, cheese, and beans helps to recover from childbirth. Similarly, iron is essential, particularly for women who have lost a lot of blood during delivery as ithelps to make new blood cells. Some iron-rich foods are beans, tofu, and meat.

4. Stay hydrated

Lactating mothers have the risk of getting drained out if they don’t drink enough fluids, so ensure to have at least 8-10 glasses of water every day. Tip to follow–have a glass of water each time you nurse your baby. You can also include fruit juice, herbal teas, soup, and milk in your diet, but avoid caffeine and alcohol-based drinks.

5. Continue taking prenatal vitamins

If you are breastfeeding, you should continue taking prenatal vitamins or any vitamin specific to postnatal mothers. If you are not breastfeeding but still want to have vitamins, talk to your doctor.

6. Lose weight slowly and gradually

Don’t be in a hurry to get back to shape after childbirth because losing weight too quickly can affect your breast milk supply. Refrain from taking diet pills as these contain harmful drugs which can be passed on to your baby through breast milk. Simple cardio exercises at home are the best for losing weight slowly and safely.

7. Go for healthy snacks

For a quick snack between meals, choose low-fat yoghurt, fruits, nuts, whole-grain cookies, low-fat cheese, whole-grain cereal with milk over chips and other packaged foods.Avoid packaged foods and drinks which are high in saturated fats, sugars and salt as they are unhealthy and also adds those extra calories.

8. Avoid alcohol and caffeine intake

It is best to avoid drinking alcohol while breastfeeding as alcohol can pass on to your baby through breast milk and affect the baby’s brain development. Similarly, caffeine present in tea and coffee can affect your baby’s sleep, temperament and growth, so have it in moderation if you cannot avoid it completely.

9. Avoid fish high in mercury

Fish containing high levels of mercury is a strict no for breastfeeding mothers as mercury is harmful to your baby’s brain.Avoid taking shark, king mackerel, sword fish, tuna, etc. Instead one can opt for salmon, shrimp, among others.

Conclusion

A balanced and nutritious diet is essential not only during pregnancy, but also after the baby is born. Post-delivery, it’s very importantto be healthy so that onecan take proper care of theirlittle one. If you are breastfeeding, the food you eat will have an impact on the child’s growth and development as well. Hence, the right diet after deliverywill keep both you and your baby healthy and happy.

One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about Wellness and other health related tips, visit the Wellness Corner.

Sources: WebmD, Healthline, What to Expect, Times of India

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on August 26, 2022